For most people, Mediterranean cuisine is considered a healthy diet. This includes 7-10 servings of fruits and vegetables, nuts and seeds, and healthy fats.  Healthy fats can be found in deep water fish (salmon, mackerel, or tuna), avocados, raw nuts, or olive oil.

The landmark age related macular degeneration (AREDS) study was done in 2006.  The AREDS study looked at how to reduce moderate to severe age related macular degeneration (ARMD).  They used high dose vitamins for therapeutic use only.  Caution must be taken for the high doses used for some of these vitamins.   Zinc at high doses for long periods, is controversial.  Also, vitamin E over 400 mg can thin your blood.  You have to calculate in extra vitamin E in a multivitamin, for example.  

However, the study identified some dietary nutrients that are essential for eye health as follows :

1. Vitamin A – carrots, sweet potato, squash, kale/collard greens/ spinach/swiss chard, mangos, papaya, canteloupe, grapefruit, eggs, sweet red peppers.
2. Vitamin C – Citrus fruits, strawberries, blue berries, mango, sweet peppers, kale.
3. Vitamin E – Sunflower seeds, almonds, pine nuts, brazil nuts, red peppers, fish, turnip greens.
4. Zinc – Legumes (beans, chickpeas, lentils), seeds (flax, hemp, pumpkin), eggs, shellfish.
5. Copper – Shellfish, organ meats like liver, spirulina, shitake mushrooms, nuts and seeds, green leafy veggie.